WOD – 10-12-16

    *Hey CrossFit Fenway, Dr. Ryan Lunny from Spine and Sports Injury Center will be coming in for two hours from 5:30-7:30am to answer any questions you may have about Aches and Pains. [...]

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WOD – 10-11-16

  *Everyone welcome our new full time coach and one of my great buddies Tola Morakinyo.  You will start seeing a lot of this guy around the gym.  Tola is coming to us from Columbia, [...]

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WOD – 10-10-16

  * CLASSES AT 9AM AND 11AM ONLY MONDAY, OCTOBER 10TH. Mark Carter | Age 27 | Virginia Beach, VA In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in [...]

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WOD – 10-9-16

WARM-UP COACHES CHOICE SWOLE CITY EMOM x 10 Even – 10 BB bicep curls Odd – 10 BB tricep extensions POWER WOD 50 burpees for time EMOM = 3 strict pullups rest 3 min 25 burpees for time

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WOD – 10-8-16

  WARM-UP 400m run review movements and standards PARTNER WOD AMRAP 30 min Alternating each movement 5 Power cleans (155/100) 10 T2B 15 Handstand push ups 20 Wall Balls 25 KB Swings 30 Box Jumps

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WOD – 10-7-16

WARM-UP COACHES CHOICE STRENGTH Build to a Build to a heavy hang squat snatch (above knee) WOD 3 Rounds for time: 400m run 5 Hang Squat snatch @75% of days max 15 Box Jump overs 15 CTB

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WOD – 10-5-16

WARM-UP 1 min stations x 2 of each AB singles row 200M run STRENGTH Build to 5rm Weighted Pullup No pull-ups = 5×3 negatives (31A3) WOD 5×3 Min Amrap 5 Russia KB swings – heavy 7 [...]

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WOD – 10-4-16

      *Monday October 10th Columbus day we will have 2 classes at 9:00am and 11:00am.   WARM-UP EMOM x 9 1 – 200/175m row 2 – 3 Tall jerks + 3 Split jerks 3 – 30 [...]

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WOD – 10-3-16

WARM-UP 2 Rounds 200m run 10 air squats 10 strict press 10 Front Squats 10 push press STRENGTH 12 Min Emom Build to a 1rm Squat Clean Thruster WOD 50 thrusters for time (135/95) *every break = 200m run

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